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Pan-Seared Fish Fillet with Red Sauce

I just love pan-frying. It is considered healthier than deep-frying due to the smaller amounts of oil it uses. Additionally, it's best to choose an oil that's stable at high heat and will add healthier fat to your fish. Olive oil is one healthy option.

In this recipe, I am using Garoupa fillet but you can use any of your favorite white firm-fleshed fish, even shrimp can be really nice. The recipe is for two persons.

What You'll Need:

For the Sauce;

2 medium-size red capsicum

1/2 cup vegetable stock

1 small sprig of thyme

1 tbsp butter

Salt and freshly ground pepper

For The Fish;

2 Garoupa fillets

1 cup bread crumbs

1/2 tbsp each parsley and thyme

White flour to coat the fish

1 egg, beaten and mixed with 1 tbsp milk

Olive oil for pan-seared

Fresh green peas as a side dish


The Red Sauce;

Coarsely chop the capsicum, place in a small saucepan with the stock and thyme and simmer for 15 minutes. Pour the content into a blender and whizz them for a minute or so. Pass the puree through a wire-mesh conical sieve into another saucepan.

When ready to used heat up the sauce (make sure it is not boiling) then whisk in the butter a little at the time and season with salt and pepper. Serve at once

The Fish;

Clean and pat dry the fish and generously salt and pepper them.

You do need 3 bowls. First bowl for white flour, second bowl for whisk egg with 1 tbsp milk, third bowl for finely chopped parsley and thyme mixed with bread crumb.

Now to breaded your fish, first dust the fish in the white flour, then dip in the egg mixture and finally coat the fish in your breadcrumb mixed. Set aside and ready to cook

In a very hot skillet, add some olive oil and pan-seared your fish 2 to 3 minutes per side.

Saute the vegetables with a little olive oil and season with salt and butter.

To assemble, pour the sauce on the serving plate and put your fish on top with saute green peas or any vegetables of your liking.



Treehouse Cookery

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